Chicken Tenderloin vs Tofu
Side-by-side macro comparison. Chicken Tenderloin vs Tofu per their standard serving sizes.
Chicken Tenderloin
per 100g cooked
Macro Comparison Table
| Macro | Chicken Tenderloin | Tofu | Difference |
|---|---|---|---|
| Calories | 153 cal | 144 cal | +6% Chicken |
| Protein | 30g | 17g | +76% Chicken |
| Carbs | 0g | 3g | -100% Chicken |
| Fat | 3g | 9g | -67% Chicken |
Differences shown relative to Chicken Tenderloin. Positive = Chicken Tenderloin has more.
Quick Take
Chicken Tenderloin delivers 153 calories per serving with 30g protein, 0g carbs, and 3g fat. Tofu delivers 144 calories with 17g protein, 3g carbs, and 9g fat. The most meaningful difference: they're within 9 calories per serving, so calorie load is essentially equivalent. For protein density per calorie, Chicken Tenderloin wins at 78% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Tofu gives you 9 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Chicken Tenderloin delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Chicken Tenderloin brings 153 calories — useful when you're chasing a surplus and struggling to eat enough. Chicken Tenderloin delivers 30g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Both Chicken Tenderloin and Tofu are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Chicken Tenderloin or Tofu?
Chicken Tenderloin has more protein: 30g vs 17g per serving. That's a difference of 13g.
Which has fewer calories, Chicken Tenderloin or Tofu?
Tofu has 144 calories per serving vs 153 calories in Chicken Tenderloin — a difference of 9 calories.
Is Chicken Tenderloin or Tofu better for keto?
Chicken Tenderloin is the better keto choice at 0g carbs per serving vs 3g carbs in Tofu.
Is Chicken Tenderloin or Tofu better for weight loss?
For weight loss, Tofu gives you more calorie flexibility (9 cal less per serving). For preserving muscle during a deficit, Chicken Tenderloin delivers more protein per calorie. Most people on cuts benefit from Chicken Tenderloin.
Which Is Better for Your Goal?
🔥 Weight Loss
Chicken Tenderloin
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Chicken Tenderloin
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Chicken Tenderloin
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
→ Calculate My Macros (Free)Related Comparisons
Other ways Chicken Tenderloin and Tofu stack up:
Full Chicken Tenderloin guide • Full Tofu guide • All comparisons